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Paragon Strength/Metcon

Paragon Strength/Metcon is for our people who love CrossFit, high-intensity workouts, and/or get bored of workouts easily. All the variety, all the strength training, Olympic Weightlifting, kipping gymnastics, bodybuilding, and conditioning.


New Training Cycles Begin Every 6 Weeks for Paragon Strength/Metcon:


The Quick & Dirty About Paragon Strength/Metcon:

  • 60-75 min workouts
  • 4 lift days a week
  • Optional 5th day (hop in a class at your gym, hit a 3rd upper body day, or hit an Olympic Weightlifting session)

This Program is For Those Who:

  • Coming from a CrossFit/functional fitness background/group fitness classes
  • Who love high-intensity exercise, a high heart rate, and getting sweaty
  • Who get bored of workouts easily and love variety in their workouts
  • Who love Olympic weightlifting, strength training, and kipping gymnastics movements
  • Who are feeling burnt out and want to workout in a way that gives them the best of all worlds: a great body comp, constantly varied workouts, and also workouts that leave them feeling GREAT

Equipment Required: 

  • Barbell
  • Dumbbells
  • Squat rack
  • Bench
  • Resistance bands
  • Way to do cardio (rower, bike, ski erg, jump rope…)

Programming Includes:

  • Compound lifts
  • Bodybuilding
  • Olympic weightlifting
  • Kipping gymnastics
  • Conditioning & metcons

The Program That Started It All

Paragon Strength/Metcon is the OG workout program that started it all. Although you have access to a variety of amazing programs from us present day, the first year we were in business, Paragon Strength/Metcon was actually the only program we offered.

Back in 2017, I was coming back from shoulder surgery, a year of under-eating and over-training, and feeling pretty beat down and burnt out on high-intensity exercise. My health and hormones were a mess, and I was also pretty unhappy with how my physique and body composition looked (given how much time I spent working out and how much time I spent tracking my macros and weighing/measuring my food ).

When Bryan and I started working together, I still wanted to lift heavy and obviously still wanted to have fun… but I wanted to find a more sustainable way to work out and live life so that I could feel great, look great, and not chronically feel broken and beat down. And thus: Paragon was born. When I started feeling great and looking amazing, we knew we were onto something and had to share it with the world (:

Definitely, no argument from Bryan or me, CrossFit and group fitness classes can be super fun. I have so much love for the sport between competing at CrossFit Regionals in 2016, years of coaching for CrossFit Gymnastics Seminar Staff, and years of coaching and managing multiple gyms. Bryan actually still owns CrossFit Pacific Beach and has quite the tenure in the space – between owning a gym, coaching and programming for years, and also taking multiple individuals and teams to Regionals and the CrossFit Games.

But not all CrossFit Gyms and CrossFit programming are created equal. And your gym may or may not have your specific goals or desires in mind. There’s typically a divide in the CrossFit community, as there are those who aim to train and perform at the competitive level and utilize CrossFit as a sport.. and then there’s more of the general population where we see a variety of goals: wanting to lose weight, gain muscle and hit lift PR’s, find a better body composition, improve health and cardiovascular health, and so on.

Programming for workouts is up to the gym or community owner, so programming and workouts can vary greatly gym-to-gym. There are also very minimal requirements to be a CrossFit affiliate owner, as the owner simply has to attend a weekend-long certification known as the CrossFit L1. There’s no requirement for continuing education – though certainly we obviously hope coaches and gym owners strive to soak up as much information and educational courses and certifications as possible.

All this to say: there are really great workouts being programmed at CrossFit Gyms… and equal parts not so much. So the programming at your gym may or may not align with your goals, it may or may not be good programming, and/or the programming may not be backed by the latest science and research available.


You could think of our Paragon Strength/Metcon program as our twist/our take on functional fitness and what we wish workouts looked like for those with no desire to compete at a high level. Most people want the best of all worlds: to feel great, to lose body fat, to gain muscle and see lift PRs, and most importantly — to have fun. We made a program (that’s evidence-based and backed by science) that accomplishes just that.


Program Features

  • Lots of strength training and foundational lifts (squats, deadlifts, bench, pull-ups, etc)
  • Lots and lots of bodybuilding and accessory work (to help you look d*mn good)
  • Lots of tempo work and single arm/single leg work so we’re hitting all the big and little muscle groups, correcting strength imbalances between sides of the body, and hopefully helping keep injuries at bay
  • Some kipping gymnastics and functional fitness movements (KB Swings, DB Snatches, Turkish Get-ups…)
  • Most days end with some sort of conditioning, HIIT, or metcon-like pieces… but we put emphasis on quality movement and moving well with intention (more than what you might see in the industry of people working out for time and lifting as fast as humanly possible, redlining yourself for reps, etc. We don’t want you to end your workouts rolling around the floor. We want you to work hard, move well, and leave the gym feeling amazing)

Sample Days

*In our app, movements have links to movement videos and our Youtube channel

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LCK and Bryan from Paragon Training Methods

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“They say the best companies from solving a problem. Paragon Training Methods started w/ solving mine.”

– Paragon Founder, LCK 

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Choose Your Own Adventure: choice between Hypertrophy OR Strength when new cycles begin January 16th!